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Zone 2 Training for Runners
A Growing Trend
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
About InnerFight
InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
We share insights, advice, tips and success stories to empower your fitness journey:
- The InnerFight Podcast features fitness, mindset, and personal stories
- The Endurance Podcast covers running, cycling, and triathlon training.
- The InnerFight Blog delivers expert articles from certified coaches.
Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and training camps.
If you're based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
GYMNASTICS
Handstand Push-ups, Strict, kipping, or somewhere in between—this session breaks down the strength and skill needed to master your HSPU.
Bar Muscle-ups, Let’s get airborne—build the power, timing, and technique to glide over the bar with confidence. Expect floor, low bar and rig work drills to sharpen your balance, strength, and control while upside down.
HYBRID FITNESS
This week's session focuses on working with time-based intervals. We have 5- and 3-minute work windows, which incorporate all the elements contained within Fitness racing. This should give you a sense of the event's flow, as well as an understanding of how the stations build upon each other.
MOBILITY
In this weekend's session, we’ll graduate mobility into functional strength integration. Expect to reinforce the new range of motion with low-load, high-control strength movements that challenge core engagement and joint stability. The session will blend mobility with resistance-based exercises, emphasising tempo and control to solidify motor patterns. You’ll also work on movement transitions—such as those used with lunges, hinging movements, and rotation—to build coordination and strength across multiple planes, helping your body move more efficiently and with less discomfort.
WEIGHTLIFTING
Weightlifting is cleans this week. Working on the speed under the bar - Overhead complex of push press and pause split jerks. Power clean hang, hang clean, split jerk. Finishing off with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:59 am
Location: Mushrif Park, location below (Cafe Peloton car park)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 8 mins at a 7/10 Tempo effort, each with a 3 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400s at 5km and 1km pace.
Wednesday
Session: LRC Intervals
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running "hills" on the canal bridge at the end of the beach track. After you have run easy there you will run 20 mins of continuous hill efforts. Return to Common Grounds for 7am coffees.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
Today we will host a community long run from InnerFight.
Monday:
A start to the week we know you will like! Heavy Barbells and an epic engine workout that will have your lungs and your shoulders screaming, but don't worry, you get 2 mins rest each round!
Strength:
Deadlift every 2:00 x 6 - 3 reps
Conditioning:
In a 4-minute window with 2 minutes Rest x 5
30/25/20 cal assault bike
20 db hang snatch (1 x 55/35)
AMRAP Wall Walks
Tuesday:
All Pulling gains in the strength part of today, before we get into a sprint with your partner, how much are you willing to push when your legs want to give up? Today we will find out!
Strength:
A) EMOMx 10 - 2/3 Pull Ups
B) Every 90 sec x 6 - 10/10/8/8/6/6 Per Arm Dumbbell bent-over row
C) Every 75 sec x 6 - 30 Sec Max Inverted Rows
Conditioning:
FOR TIME in pairs:
150 wall balls (Shared)
Olivara run (Together)
Wednesday:
Cleaning today, the Squat Clean kind! We back this up with intervals involving the barbell some gymnastics, the rower and the ski!
Strength:
EMOM x 8 - 2 Squat Cleans
Conditioning:
3 Rounds:
In a 3 minute window
15 hang Power cleans (40/30)
12 Pull ups
AMRAP Cal row
Rest 2 mins
In a 3 minute window
15 hang squat cleans
12 TTB
AMRAP Cal Ski
rest 2 mins
Thursday:
Push focus with some core stability and posterior work. 4 Rounds to get through in the conditioning, how long do you think you will take?
Strength:
A) Every 90 sec x 6 - 2 push press (1 sec pause in dip)
B) Every 75 sec x 8 alternating - 5 barbell floor press / 8 DB RDL @30X1
C) EMOM x 8 alternating 20 sec Dual KB OH hold / 10 banded Russian KB swings
Conditioning:
4 rounds for time
20 Dual KB Sumo Deadlift
15 Box Jumps
Friday:
Strength:
A) Every 2 mins x 5 - 5/5/3/3/3 Front Squat @21X1
building
Therapy is good for you! See you on the floor!
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
About InnerFight
InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
We share insights, advice, tips and success stories to empower your fitness journey:
- The InnerFight Podcast features fitness, mindset, and personal stories
- The Endurance Podcast covers running, cycling, and triathlon training.
- The InnerFight Blog delivers expert articles from certified coaches.
Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and training camps.
If you're based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:59 am
Location: Mushrif Park, location below (Cafe Peloton car park)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 8 mins at a 7/10 Tempo effort, each with a 3 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400s at 5km and 1km pace.
Wednesday
Session: LRC Intervals
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running "hills" on the canal bridge at the end of the beach track. After you have run easy there you will run 20 mins of continuous hill efforts. Return to Common Grounds for 7am coffees.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
Today we will host a community long run from InnerFight.
Monday:
A start to the week we know you will like! Heavy Barbells and an epic engine workout that will have your lungs and your shoulders screaming, but don't worry, you get 2 mins rest each round!
Strength:
Deadlift every 2:00 x 6 - 3 reps
Conditioning:
In a 4-minute window with 2 minutes Rest x 5
30/25/20 cal assault bike
20 db hang snatch (1 x 55/35)
AMRAP Wall Walks
Tuesday:
All Pulling gains in the strength part of today, before we get into a sprint with your partner, how much are you willing to push when your legs want to give up? Today we will find out!
Strength:
A) EMOMx 10 - 2/3 Pull Ups
B) Every 90 sec x 6 - 10/10/8/8/6/6 Per Arm Dumbbell bent-over row
C) Every 75 sec x 6 - 30 Sec Max Inverted Rows
Conditioning:
FOR TIME in pairs:
150 wall balls (Shared)
Olivara run (Together)
Wednesday:
Cleaning today, the Squat Clean kind! We back this up with intervals involving the barbell some gymnastics, the rower and the ski!
Strength:
EMOM x 8 - 2 Squat Cleans
Conditioning:
3 Rounds:
In a 3 minute window
15 hang Power cleans (40/30)
12 Pull ups
AMRAP Cal row
Rest 2 mins
In a 3 minute window
15 hang squat cleans
12 TTB
AMRAP Cal Ski
rest 2 mins
Thursday:
Push focus with some core stability and posterior work. 4 Rounds to get through in the conditioning, how long do you think you will take?
Strength:
A) Every 90 sec x 6 - 2 push press (1 sec pause in dip)
B) Every 75 sec x 8 alternating - 5 barbell floor press / 8 DB RDL @30X1
C) EMOM x 8 alternating 20 sec Dual KB OH hold / 10 banded Russian KB swings
Conditioning:
4 rounds for time
20 Dual KB Sumo Deadlift
15 Box Jumps
Friday:
Strength:
A) Every 2 mins x 5 - 5/5/3/3/3 Front Squat @21X1
building
Therapy is good for you! See you on the floor!
GYMNASTICS
Handstand Push-ups, Strict, kipping, or somewhere in between—this session breaks down the strength and skill needed to master your HSPU.
Bar Muscle-ups, Let’s get airborne—build the power, timing, and technique to glide over the bar with confidence. Expect floor, low bar and rig work drills to sharpen your balance, strength, and control while upside down.
HYBRID FITNESS
This week's session focuses on working with time-based intervals. We have 5- and 3-minute work windows, which incorporate all the elements contained within Fitness racing. This should give you a sense of the event's flow, as well as an understanding of how the stations build upon each other.
MOBILITY
In this weekend's session, we’ll graduate mobility into functional strength integration. Expect to reinforce the new range of motion with low-load, high-control strength movements that challenge core engagement and joint stability. The session will blend mobility with resistance-based exercises, emphasising tempo and control to solidify motor patterns. You’ll also work on movement transitions—such as those used with lunges, hinging movements, and rotation—to build coordination and strength across multiple planes, helping your body move more efficiently and with less discomfort.
WEIGHTLIFTING
Weightlifting is cleans this week. Working on the speed under the bar - Overhead complex of push press and pause split jerks. Power clean hang, hang clean, split jerk. Finishing off with some heavy back squats.
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
About InnerFight
InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
We share insights, advice, tips and success stories to empower your fitness journey:
- The InnerFight Podcast features fitness, mindset, and personal stories
- The Endurance Podcast covers running, cycling, and triathlon training.
- The InnerFight Blog delivers expert articles from certified coaches.
Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and training camps.
If you're based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be running blocks of 8 mins at a 7/10 Tempo effort, each with a 3 min recovery. I recommend walking the recovery to ensure that your HR comes down and allows for quality running throughout the session. We will repeat this sequence 3x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400s at 5km and 1km pace.
Wednesday
Session: LRC Intervals
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running "hills" on the canal bridge at the end of the beach track. After you have run easy there you will run 20 mins of continuous hill efforts. Return to Common Grounds for 7am coffees.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
Today we will host a community long run from InnerFight.
Monday:
A start to the week we know you will like! Heavy Barbells and an epic engine workout that will have your lungs and your shoulders screaming, but don't worry, you get 2 mins rest each round!
Strength:
Deadlift every 2:00 x 6 - 3 reps
Conditioning:
In a 4-minute window with 2 minutes Rest x 5
30/25/20 cal assault bike
20 db hang snatch (1 x 55/35)
AMRAP Wall Walks
Tuesday:
All Pulling gains in the strength part of today, before we get into a sprint with your partner, how much are you willing to push when your legs want to give up? Today we will find out!
Strength:
A) EMOMx 10 - 2/3 Pull Ups
B) Every 90 sec x 6 - 10/10/8/8/6/6 Per Arm Dumbbell bent-over row
C) Every 75 sec x 6 - 30 Sec Max Inverted Rows
Conditioning:
FOR TIME in pairs:
150 wall balls (Shared)
Olivara run (Together)
Wednesday:
Cleaning today, the Squat Clean kind! We back this up with intervals involving the barbell some gymnastics, the rower and the ski!
Strength:
EMOM x 8 - 2 Squat Cleans
Conditioning:
3 Rounds:
In a 3 minute window
15 hang Power cleans (40/30)
12 Pull ups
AMRAP Cal row
Rest 2 mins
In a 3 minute window
15 hang squat cleans
12 TTB
AMRAP Cal Ski
rest 2 mins
Thursday:
Push focus with some core stability and posterior work. 4 Rounds to get through in the conditioning, how long do you think you will take?
Strength:
A) Every 90 sec x 6 - 2 push press (1 sec pause in dip)
B) Every 75 sec x 8 alternating - 5 barbell floor press / 8 DB RDL @30X1
C) EMOM x 8 alternating 20 sec Dual KB OH hold / 10 banded Russian KB swings
Conditioning:
4 rounds for time
20 Dual KB Sumo Deadlift
15 Box Jumps
Friday:
Strength:
A) Every 2 mins x 5 - 5/5/3/3/3 Front Squat @21X1
building
Therapy is good for you! See you on the floor!
GYMNASTICS
Handstand Push-ups, Strict, kipping, or somewhere in between—this session breaks down the strength and skill needed to master your HSPU.
Bar Muscle-ups, Let’s get airborne—build the power, timing, and technique to glide over the bar with confidence. Expect floor, low bar and rig work drills to sharpen your balance, strength, and control while upside down.
HYBRID FITNESS
This week's session focuses on working with time-based intervals. We have 5- and 3-minute work windows, which incorporate all the elements contained within Fitness racing. This should give you a sense of the event's flow, as well as an understanding of how the stations build upon each other.
MOBILITY
In this weekend's session, we’ll graduate mobility into functional strength integration. Expect to reinforce the new range of motion with low-load, high-control strength movements that challenge core engagement and joint stability. The session will blend mobility with resistance-based exercises, emphasising tempo and control to solidify motor patterns. You’ll also work on movement transitions—such as those used with lunges, hinging movements, and rotation—to build coordination and strength across multiple planes, helping your body move more efficiently and with less discomfort.
WEIGHTLIFTING
Weightlifting is cleans this week. Working on the speed under the bar - Overhead complex of push press and pause split jerks. Power clean hang, hang clean, split jerk. Finishing off with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30 am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:59 am
Location: Mushrif Park, location below (Cafe Peloton car park)
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
About InnerFight
InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.
We share insights, advice, tips and success stories to empower your fitness journey:
- The InnerFight Podcast features fitness, mindset, and personal stories
- The Endurance Podcast covers running, cycling, and triathlon training.
- The InnerFight Blog delivers expert articles from certified coaches.
Follow us on LinkedIn, Instagram, Facebook, and X for weekly motivation, training tips, and behind-the-scenes content from our Dubai community and training camps.
If you're based in Dubai, visit our 5,000 square foot facility to experience our world-class strength and conditioning classes, personal training, and endurance coaching. Receive 3 free sessions to experience our approach firsthand.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Zone 2 Training for Runners
Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.
While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).
For running, Joe Friel’s heart rate zones based on LTHR are:
- Zone 1: <75% of LTHR (Recovery)
- Zone 2: 75-85% of LTHR (Endurance/Base)
- Zone 3: 85-90% of LTHR (Tempo)
- Zone 4: 90-95% of LTHR (Threshold)
- Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)
You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.
Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.
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